WOD 3/13/2015… Friday The 13th!!!!

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Warm Up- 10 min Roll/ 2 min neck rotation, 2 min shoulder rotations/ Bird dogs- 2 min/ up dog down dog-3 min

Shoulder Prep- 2×8 Wall SLiders/ 2×8 Bi lateral External Rotations/

Skinny PVC- Pressing Prep -3 min

KB Swing Prep- 3 min

-hip extensions/ hip flexors/ hip hinges

 

WOD

 

12 Min

20 Kettlebell Swings (Russian)

5 Shoulder to overhead

 

Score is total number of weight moved over head in the some of all Rounds with your 5 Presses/ Push Presses/ or Push Jerks

-you can add or take away weight as needed

 

Best of Luck

WOD/ 3/9 and 3/10/2015

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2/9/2015

Warm up

Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/  Walking Samson Stretches-2min/ Skinny PVC-3 min

Deadlift Movement Prep-  8-10 min

-PVC Deads

-Kettlebell Deads

-Hip Mobility

 

 

Deadlift

5.5.5.5.5

Well done on Monday.

 

2/10/2015

“When Chuck Norris Swings a Sword the Air Bleeds”

 

Warm UP-

Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min

2×4 Movement-  Reverses, Tripod Extensions

 

WOD

5 Rounds For Time

24ft- Foot Hand Crawls on 2×4

72ft- Farmer’s Carry

:45 seconds Lalanne Plank

50- Mountain Climbers

 

 

Fun Last Two Days.

Keep in Mind   This weekend!!!!! look to the calendar….for the events!!!!   Saturday Bring  Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!

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6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.

 

Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there

 

Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  

 

Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.

 

Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.

 

Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.

 

and last but not least

 

Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!

 

hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015

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“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)

 

Good Luck and Happy SUnday!!!

3/7/2015 WOD

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Warm up

Roll 10min/ Childs pose, up/down dog, lat stretch focus-4 min/ Skinny PVC pipe- 3 min/ Lying Hip Extensions with, big PVC (KB Swing prep)

 

Active- 10 toe touches/ 10 Jacks    3x

WOD

TABATA

Kb Swings/ Deadlifts

Sprinting in Place

Handstand Holds

Hanging Knee Raises  (strict movements)

 

Fun 16 minutes today!!!

 

Themes to follow or reflect on for the week

-being present when you move is paramount to reps.  Pay attention to your body, and improve on movements every time.  i.e., make this air squat better than the last air squat.  The goal is to improve movement patterns, not just do more of them.

 

 

 

Daily Reflections……working hard and finding happy..

Do more than is expected of you..

Believe in yourself rather than believing you can’t..

Let’s be honest, if you do not love and care for the person staring back at you in the mirror, how can you truly love and care for anyone???

Ok Rob…I give up….what in the hell do those statements have to do with fitness….or especially your Crossfit Box????  

In one word?   Everything.  I have been extremely fortunate to own and operate my Crossfit/ Movnat Box for over 6 months now and have had the amazing pleasure and opportunity to work with some some outstanding people from all different walks of life.  Everyone that comes through the gate at Crossfit Williamsville has to fill out a little visitor information form that helps give me insight into who they are and what sort of goals they might have.  It usually, in terms of their goals, reads something along the lines of ….lose  (insert arbitrary number here) lbs.  Tone up, get lean, get a six pack, etc…..you get the point..  Rarely does perhaps the most important and most telling goal pop up on that sheet…..  Feel Better.   Isn’t that really what it is all about.  If you find Crossfit Williamsville it is absolutely not on accident.  NO one has ever wandered in my door and said…..oh…I thought this was going to be like Curves… Quite the contrary,  while they may not know what Crossfit is, but for the most part they know what is isn’t….lol  it seems I have strayed off the path a bit, let’s come back around to why people seek out this wonderful place….it’s simple….they come to feel better, or perhaps to state it even more concisely..Happieness….they think I can make them happy…   They may not realize that, they may profess that it is all bout dropping 15lbs before the wedding….or getting that first pull-up, or being able to go up and down the stairs with out being winded.  But ultimately it all comes back to being happy.

I believe that the purpose of life is to be happy.  From the moment of birth, every human being wants happiness and does not want suffering.  Neither social conditioning nor education nor ideology affect this.  From the very core of our being, we simply desire contentment.  I don’t know whether the universe, with its countless galaxies, stars and planets, has a deeper meaning or not, but at the very least, it is clear that we humans who live on this earth face the task of making a happy life for ourselves.  Therefore, it is important to discover what will bring about the greatest degree of happiness.

                                                                                – Tenzin Gyatso; The Fourteenth Dalai Lama

http://www.dalailama.com/messages/compassion

I happen to agree with about 99.99% if what he says…so I thought I would drop that quote in there.  So…if I believe that most who come to the box are seeking happiness whether they know it or not….how do I help them attain it…..simple….good old fashioned hard work…coupled with accomplishment…..and with some serious  challenge sprinkled on top to boot….and I also allow them to become very comfortable with failure.  Failure…..I know what a dirty word.   The truth of the matter is failure is one of the best things that can happen to anyone…anyone…period.   Show me someone who is wickedly successful…and not only will they have failed dozens of time….but they will have very purposefully become comfortable with the thought of it….  As long as, after a failed attempt, we pick ourselves up and learn from it….no worries…..

At any rate there is an amazing amount of happiness and self fulfillment to be found in an environment that challenges you mentally and physically on a daily basis…and that is what I attempt to create every single time a program a WOD….

have a good evening buffalo and beyond

…go out and find your happy…..

The reality of eating/ being healthy,,,,,and words of encouragement.

…..eating the “right” way is different for everyone……is a popular sentiment among some of the most knowledgeable fitness, health, and nutrition professionals.  And if you get right down to it, purely speaking, different foods will do slightly different things in certain people…I can agree with that.  But the problem is that when the general public reads a statement like that….they take it as a license to mean that ….Hey that could mean that me having a Big Mac, fries, and shake once a week is not a bad thing…..right?   …..umm…Wrong.

 

All things in moderation…

Look at where all things in moderation has gotten us.  We are, not even moderately, the fattest country in the world.  And it boggles my mind that people would rather seek salvation in a pill instead of taking the time out of their day to eat food that started as food in the first place…

Just had an outstanding lunch with a like minded friend and he recounted a story of a recent stay at a resort in Costa Rica……I will paraphrase….he said it was a wonderful “resort”…five rooms only, 15 staff there to wait on you hand and foot…he said one morning he ordered a smoothie….the ingredients of which where then cut down and put in the blender…how awesome is that…it reminds me of my Great Granny Harris showing me which chicken we were going to eat for dinner that night…..awesome….(maybe disturbing at that age..lol)

All things in addiction….

that’s probably closer to how it should read.  Here is the rub.  If you eat bread/ pasta/ rice/ coke/ ice cream…..etc..on a regular basis…you are addicted to sugar…..it is what it is……if you do not believe go for a day without any grains/ alcohol/ sugar/ pasta/ ….and see how you are feeling..take it to two or three days….trust me, after 30 days straight…you won’t crave it anymore…though it may feel like hell to make it to that point….

So you’re saying I’m not allowed to eat anything good anymore?????

first off, because you are addicted to something doesn’t make it good.  Just because it tastes great doesn’t make it good…..let’s look at what it does when you put it into your body…that will determine whether it is good for you or not.  Let’s at least agree on that..

But it’s ok if I have a little cheat day….isn’t it?   

Well how is that working out for you thus far????  Let’s put it this way …if your goal is to look at function like Jessica Biel and you look and function like Jessica Biel then go ahead and have your cheat day….probably not going to put you out too badly…but if you are 60lbs over weight, and move more like ET….then you have no business having a cheat day…you have had a cheat life thus far..no reason to put an exclamation point on it.

But I can’t eat healthy all the time….

Can’t never could do nothing…….I’m not asking that you eat healthy all the time…just try it for the next week, two weeks, month…the beautiful part of eating well/ right…is that once you get into it..you won’t want to go back….

How do I get started?  

Surround yourselves with like minded people, and/ or information….read blogs about it, read books about it, subscribe to newsletters, watch documentaries (netflix…waddup?)  Educate yourself…just like anything if you wanna be good at something you have to learn about it.  Once you begin to immerse yourself in it, you’ll find it’s not that difficult..there are plenty of great people around to help you on your journey…and by gosh your slimming waste line and heart will love you to life for it.

 

Fueling yourself is so important, I go as far to tell the members of my Box that it doesn’t matter how hard you work the 60 minutes that you are in here with me if you go out and throw away the other 23 hours you have left in your day….what a shame to work so hard….and see no return….

Best news of all?

you can find thousands of people…in Buffalo alone…that are wanting to experience, or have experienced, or will share with you, help you…guide you…or even take the trip along side you….the way we as a community are going to change…and fight the Obesity epidemic that is infecting our country is at this very grass roots level.  Our Government will not solve it…..it’s not their responsibility anyhow…they have lobbyists to cater to…..take charge of your life…..eat healthy, train hard…and infect those around you with the zest for life that you will gain from it…

thanks Buffalo and beyond..

 

As we are lucky to celebrate another Holiday with our loved ones..

Reflection

Complaints…..like viruses, seem to spread through our being once we give in to them.  Negativity breeds like rabbits it would seem.  I take pride in being very in control of my state for the most part, yet at times, on occasion, I will find myself voicing a complaint.  And then, if I’m not careful another will sneak in…then the next thing I know it’s as if I’m on stage next to Jerry Springer airing mine and my whole family’s deepest darkest secrets.  (perhaps that was a bit much)  At any rate, we are all subject to bouts of complainitis (could be that was made up?  as made up as my punctuation throughout my posts….)  At times we may even fly off into tyrannical bouts of it….yet as I look back on my state during those times, or how my mind is working I must admit that it is embarrassing.  Complaining is selfish.  Period.  It is my 5 year old’s way of communicating about something she dislikes.  For this upcoming New Year’s, among other more lofty goals, I’m going to refrain from complaining.  I’m not sure it is as therapeutic as some may think.  Upon a bit of reflection I think it only serves to connect us with a loser mentality, a victim mentality, a mentality that is not conducive to succeeding and thriving, be it in our workplace or our own homes.  So let’s all take a page from Tony Robbins this year and whenever we find us complaining about our life, or how long the line is at the grocery, let us take a step back and say  “ok..here is this, but what is great about my life?”  I’m betting that you’ll be able to come up with some awesome answers… 

you all have a good friday….

 

WOD 

10 minute intense MovNat Warm up

Triplet, 60 seconds per exercise, 6 Rounds, continuos

Punching the bag/ Jumping Rope/ and Rowing

followed by

Heavy Front Squat  80% max

3-3-3-3-3..

have an awesome Friday…